(703) 266-0118 jamieb@thenzone.com

June 13, 2018

Strength: Pendlay Rows- 4×6 Strict Chin-ups- 3×8 Romanian Deadlifts 3×8 Metcon: AMRAP 10 10 Ring Dips 15/12 Calorie Row Core/Accessory:  KB Reverse Flys 3×20 Banded KB Flys 3x Max

October 26, 2017

Strength: Gymnastics- Superset Ring Push-ups 3×12 Strict Chin-Ups 3×10 (use partner assist if needed) Suppine Bar Rows 3×10 Metcon: 5 Rounds AMRAP Thrusters (95/65) – 30 seconds on 1:00 Rest AMRAP Toes to Bar-30 seconds on 1:00 Rest Score = Total...